Making it through the ups and downs of menopause.
Menopause represents the transition from fertility to age- related non fertility.
Most women experience some symptoms in their 40's, but actual cessation of periods is more likely to be early 50's. Low oestrogen characterises the post menopausal period, but perimenopause -the period of 7-10 years leading up to menopause, is a time of wild and irregular swings in oestrogen. Oestrogen dampening progesterone gradually diminishes during perimenopause resulting in further destabilising of so many aspects to women’s lives. Typical symptoms may include hot flushes, night sweats, insomnia, weight gain and anxiety. These symptoms may be supported with dietary changes, supplements, herbs, lifestyle adaptions and of course hormonal therapy.
Menopause Hot Flushes and Night Sweats
Hot flushes can happen suddenly anywhere anytime. They can be intense, and are vastly under empathised by those around. Situations that may prompt a hot flush include having a hot drink, drinking alcohol, being under pressure or stressed, being in a warm environment including your own bed. Managing hot flushes means being able to cool your body down quickly. Pull the duvet back, wear a cardigan or zipper you can easily take off, especially before belting up in a car and stay close to windows or doors. Learning to identify and respond calmly to oncoming flushes is key: accept them, be calm, breathe deeply and let others know what’s going on if that is appropriate. Black Cohosh is a herbal supplement shown to reduce hot flushes. Night sweats can be supported by the same herb. Remember to rehydrate in the morning and add a pinch of salt or coconut water to replace lost electrolytes.
Insomnia and Anxiety
Wakeful nights can be as a direct result of getting hot and sweaty. The underlying causes are similar too: an over worked exhausted or uptight nervous system. Women in their 40's are often at their busiest with demands all around from family and work. This can be supported by making time for relaxation and self care. Progesterone has a calming effect upon the nervous system and can be supported with regular exercise, as well as micronised progesterone therapy. A dietary strategy to support progesterone and dampen oestrogen highs include seed cycling - take 1 tbs of flax seed and pumpkin seed each, daily for two weeks from the start of your period, then swap to 1 tbs each of sunflower and sesame seed for two weeks.
Weight Gain
Oestrogen has an insulin sensitising effect. The roller coaster oestrogen ride of perimenopause creates much instability in subconscious blood sugar management leading to abdominal fat deposits. Lack of sleep and additional stress contribute to this process. By practicing the strategies above for better sleep and less anxiety, as well as those for hot flushes and night sweats, abdominal weight gain can be minimised. It may be a good time to experiment with intermittent fasting (eat all your daily calories within a 8-10 hour window).
Other Changes
Vagina, Uterus and Bladder
Many women start to experience the symptoms of perimenopausal changes to the lining of their vagina, uterus and bladder. These may manifest as increased urino-genital infections and vaginal dryness. Low dose oestrogen pessaries may be helpful to minimise these changes over a longer period of time. Sea buckthorn oil has been taken orally to minimise vaginal dryness. Drinking plenty of hydrating fluids, reducing caffeine and alcohol intake which irritate the lining of the bladder, and including fresh or unsweetened cranberries as part of your regular daily diet could prevent urinary tract infections. Maintain a healthy immune system by consuming plenty of vitamin C laden fresh fruit and vegetables.
Musculoskeletal Aches , Pains and Injury
Oestrogen is known as a building hormone. It helps to strengthen and lubricate our musculoskeletal system. As perimenopause progresses and oestrogen depletes, joints, muscles, tendons, ligaments, connective tissue, bones and discs lose integrity. As well as shrinking in height by an inch or two, perimenopausal bones begin to reduce density and it is much easier to pick up injuries. Take time to learn how to move and exercise properly. Pilates, yoga, weight training, and any movement where there is time to consider form will benefit long term. Recover fully between activities, and complement this with deep tissue massage or magnesium salt baths.
Liven up Your Liver
Your liver has to work harder metabolising the excesses in oestrogen. By helping the liver, gallbladder and intestines to metabolise and eliminate better, circulating levels of oestrogen can be optimised.
Consume a hand sized portion of cruciferous vegetables daily. These include broccoli, cauliflower, brussel sprouts, cabbage, kale or endive.
Whole grains, nuts, leafy greens and legumes contain a range of B vitamins that are essential for the detoxifying processes.
Supplement Calcium D-Glucarate to support a vital oestrogen metabolising process that enables the liver to move oestrogen into bile, ready for secreting into the intestines. Apples, oranges, broccoli and spinach contain some.
A high fibre diet is absolutely essential to move the metabolised oestrogen through the intestines and eliminate it. If this does not happen quickly, the oestrogen may be reabsorbed back into circulation, adding to the load, effect and symptom pattern.
Unfriendly intestinal microbes can be responsible for allowing metabolised oestrogen already in the intestines, to be reabsorbed into circulation. Combine high fibre foods with probiotics and prebiotics in order to achieve a healthy varied commensal gut flora community. Garlic, onion, artichoke, and generally whole foods are considered supportive food for commensal bacteria (prebiotics). Natural live strain yoghurt, kimchi, kombucha, kefir, sauerkraut and miso contribute to microbe variety and numbers.
An extra note
For myriad reasons, try to avoid dairy if you want to support hormonal balance. As well, try to avoid hormone disruptors such as BPA, fire retardants and parabens. Hormone disruptors can be found on till receipts, in air fresheners and perfumes, hair dyes, nail polish, oral contraceptive pills medications and toys.
This blog post was written by Jane Powell,
